Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

5 Rounds for time

9 Power snatch 95/65 lb
15 Push Press 95/65 lb
21 Front squats 95/65 lb

Workout notes

This workout is a five round triplet with three barbell movements. We start with the most difficult movement, the snatch and progress to less technical movements but increase the reps.  The benchmark load suggests a light weight barbell so we’d encourage you to aggressively scale based on all three movements.  Essentially we’re looking for a weight you can move with ease, while keeping your mechanics efficient.  Use a weight that you can complete each piece in one to two sets fresh. Even though we have a large volume of reps total you should have a weight light enough that you can keep the intensity high for all five rounds.